Weight loss accountability/support 2024 edition

1/1/23 - 77.5kg
8/1/23 - 76.5kg
15/1/23 - 75.8kg
22/1/23 - 76kg
29/1/23 - 75.5kg
5/2/23 - 75.3kg

A dinner out with Tiktok on Wednesday and then the rugby yesterday didn’t help my cause but 2.2kg lost at the start of the year and averaging 60km of running a week and two gym sessions so all in all feeling pretty good!

I had a cooked chicken breast and bit of ham and egg omelette that needed using. Made a kind of chicken Caesar.
Dressing - tsp dijon, 2tsp Skyr, 1tsp apple cider vinegar, 1tsp Parmesan and a handful of chopped capers and parsley, salt and pepper. Bam! For less than 50 cals it’s a great dressing!

1 Attachment

Like the look of that! I’ve been meaning to make something similar with kefir but not got around to it.

I've given up. A month in and I am the same weight as I was on Jan 3rd (84kg). Still 10kg lighter than Jan 2022 though, so I can live with myself.

Well done everyone that's keeping it together.

A month in and I am the same weight

With my yo-yo-ing weight I usually see an initial plateau of 4 weeks before the scales start to change. I generally put this down to losing fat but putting on muscle, so I look thinner but weigh the same. The bulk of the muscle gain is done after a month but the fat loss continues.

(I've been set back ~2 weeks by a hideous cold that was definitely below the neck so there was no way I could do increased exercise on it. OK now so I'll be restarting...)

Yeah maybe. I now cycle an extra 33-44 miles a week by commuting 3-4 days a week, which i started just before christmas. But I also haven't been eating particularly strictly - just eating sensibly 95% of the time. Hopefully it'll end up as a downward trajectory over the next 6 months but it's deffo not as satisfying as when you cut carbs or do something drastic and the weight really falls off!

09/01 91.2
16/01 88.1
23/01 88.3
30/01 85.8
06/02 85.1

Bit of a stall yesterday. I spent most of the morning either on the turbo or hiking in the rain so probably over-ate a bit when I got home. Oh well. Still movement in the right direction.

Week 1: trend = -0.1kg, measured = -0.1kg
Week 2: trend = -0.9kg, measured = -1.7kg
Week 3: trend = -1.6kg, measured = -2.2kg
Week 4: trend = -1.9kg, measured = -2.6kg
Week 5: trend = -2.2kg, measured = -2.5kg

Stalling a little, still trending downwards but there's a lag between the trend and measurements so need to refocus a bit this week to keep things moving

(27 Dec - 93.0 post-Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7
27 Jan - 87.6
6 Feb - 86.7

Target 80

Last Monday's measure looking much like the abberation that I had hoped it was, judging by the trend. It does seem like Mondays show a spike from weekend relaxing.

Fairly sustained this week. A bit of a blow out at lunch with family yesterday, but calories intake averaging out well over the days.

Dropped a few more calories per meal (based purely on portion sizing & inference, rather that counting), to take into account a lower base requirement, without too much hair shirt wearing.

16/1/23 - 80.6kg 21.7% BF. Trend - 0
24/1/23 - 79.9kg 21.4% BF. Trend - 0.7
31/1/23 - 79.6kg 20.3% BF. Trend - 1.0
07/2/23 - 79.6kg 20.2% BF. Trend - 1.0

Was down to 79kg on Friday but drunk something every eve over the weekend. Glad it's not gone up and just a reminder that booze is the biggest enemy.

Together with inactivity.

And flamin hot cheetos.

Back on it, had a ribeye steak with steamed broccoli for lunch.
Very happily eaten.

1/1/23 - 77.1
16/1/23 - 75
24/1/23 - 73.9
7/2/23- 73.3

Not sure how I lost weight after eating and drinking tons in Porto. I guess the hours of tourist strolling helped.

2/1/23 - 103kg
9/1/23 - 102.1kg
16/1/23 - 101.1kg
23/1/23 - 100.6kg
30/1/23 - 99.7kg
6/2/23 - 100kg

too much drinking over the weekend...

1/1/23 69.9kg
8/1/23 70.5kg
15/1/23 70.9kg
22/1/23 70.1kg
29/1/23 70.9kg
5/2/23 70.6kg
12/2/23 69.75kg

There we go

01/01: 88.9kg
08/01: 87.9kg
15/01: 87.7kg
22/01: 87.6kg
29/01: 87.6kg
05/02: 87.0kg
12/02: 87.6kg

Not been making any effort. Reinstalled nutracheck.

28/12/22 87.2kg
1/1/23 86kg
15/01/23 86.2kg
22/01/23. 84.2kg
29/01/23 83.6kg
05/02/23 83.8kg
12/02/23. 81.9kg

Covid. Not recommended.

1/1/23 - 77.5kg
8/1/23 - 76.5kg
15/1/23 - 75.8kg
22/1/23 - 76kg
29/1/23 - 75.5kg
5/2/23 - 75.3kg
12/2/23 - 75.3kg

Stalled. That said I’m not too annoyed as Im still making progress visually and running is getting better

Week 1: trend = -0.1kg, measured = -0.1kg
Week 2: trend = -0.9kg, measured = -1.7kg
Week 3: trend = -1.6kg, measured = -2.2kg
Week 4: trend = -1.9kg, measured = -2.6kg
Week 5: trend = -2.2kg, measured = -2.5kg
Week 6: trend = -2.7kg, measured = -2.9kg

Objectively had a bad week - too much drinking and too much pizza but must have snuck some deficit in somewhere. Pleasantly surprised!

(27 Dec - 93.0 post-Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7
27 Jan - 87.6
6 Feb - 86.7
13 Feb - 86.4

Target 80

Seen below 86 a couple of times this week, though it always seems out of reach for weigh-in day.

Still heading downwards, just slowly. Waist is much trimmer, my jeans all fit, and I'm on the lowest belt size, though still jiggly when I go down stairs fast.

2/1/23 - 103kg
9/1/23 - 102.1kg
16/1/23 - 101.1kg
23/1/23 - 100.6kg
30/1/23 - 99.7kg
6/2/23 - 100kg
13/2/23 - 99.7Kg

Bit of a plateau going on, but making a more concerted effort to ditch the snacks, and moderate my booze again

1/1/23 - 77.1
16/1/23 - 75
24/1/23 - 73.9
7/2/23- 73.3
14/2/23 - 72.8

:)

16/1/23 - 80.6kg 21.7% BF. Trend - 0
24/1/23 - 79.9kg 21.4% BF. Trend - 0.7
31/1/23 - 79.6kg 20.3% BF. Trend - 1.0
07/2/23 - 79.6kg 20.2% BF. Trend - 1.0
14/2/23 - 78.6kg 19.5% BF. Trend - 2.0

Quite happy with an overall trend of 0.5kg/week weight loss and body fat trending down. Doing a weekly strength class at a local gym along with my usual trainer road and outdoor cycling.

Back on it, been struggling with a chest infection thats been hanging around frustratingly long.

3/1/23 - 73.1kg
9/1/23 - 71.6kg
16/01/23 - 71.0kg
24/01/23 - 70.1kg
14/02/23 - 71.7kg

Breakfast change to either protein shake with 40g protein / 200kcals, or nothing.